Walkers Wanna Compare Notes??

[nepatsfan73]

Good morning WISHers.

I have a quick question that is not walking specific but related. As some may know, I have back and hip issues I am trying to resolve/work around. One problem I am having is that my back has been giving me problems while I walk. In addition to my alignment issues, I think a BIG part of the problem is weak abs (too much lying around being able to do nothing during hip replacement/infection recoveries). Can anyone suggest any ab exercises I could do (other than crunches) that would help stregnthen the abs and thus help with the back and thus help with the walking. Thanks.

 

[windwalker]

Good morning WISHers.

I have a quick question that is not walking specific but related. As some may know, I have back and hip issues I am trying to resolve/work around. One problem I am having is that my back has been giving me problems while I walk. In addition to my alignment issues, I think a BIG part of the problem is weak abs (too much lying around being able to do nothing during hip replacement/infection recoveries). Can anyone suggest any ab exercises I could do (other than crunches) that would help stregnthen the abs and thus help with the back and thus help with the walking. Thanks.

Bill, glad you asked. I never do crunches. Many years ago I learned about a stomach strengthening exercise from Denise Austin. I have used it for about 30 years. My abs are strong and firm without ever having done a crunch.

I normally do it at work or in the shower while I'm showering. Tighten your ads as hard as you can, hold for about ten seconds then release. Repeat for several reps. The secret is tighten as HARD as you can and holding it there.

This exercise is often used by body builders to get the "cuts" between the muscle. I read in the book "Coming on Strong", that they call it waist vacuuming.

We humans have a mine set that if something is to easy that it can't work. Like walking can't give you a powerful body because it's to easy.

Dave

 

[bekkiz]

Because of my own back problems (I had spinal fusion in January), it is really difficult to lay on the ground and do "typical" lower ab work, but for my recovery (and my lead up to surgery) it's so important to work on those areas.

A yoga ball has been very helpful, one of my PT's suggested it and gave me a number of exercises to do. Some are very simple (hip circles, where you sit on the ball, and sort of draw a circle with your bottom, making sure to flex your abs when you're at the "top" of the circle, also pelvic thrusts, which are exactly how they sound, done in a sitting position).

Others might be good for your hip too, but you could check. I sit in a pelvis forward position (kind of keeping the abs tight) and w/ a bent knee, lift each leg 10-12 times. This is good for your whole core, because you have to work hard to keep your balance. I also work on kneeling on the ball, but w/ good posture.

Anyway, I can describe others if you want

For my training, I did 4.75 miles in 1:16 yesterday (almost exactly a 16 mpm). It was a good pace, and although I was tired afterwards, I didn't feel like I was straining to walk at that pace. I probably could have gone faster and/or longer, but not feel as good during. It was pretty warm out too--around 80 degrees.

I'm starting to get really nervous about training in the winter. I think I might need to get a treadmill, I just don't think I can handle 5 or 10! miles in the rain. So as that gets closer, I might be looking for more treadmill tips

 

[westcliffemom]

About the treadmill/incline, I've read in several places that you should put the treadmill on 1% when you use it, to simulate outdoor walking. I don't know if it's true, but I do that.

For hills, I do intervals at like 4-5%, then back to 1%. Or you can do a gradual incline, like up 1% each 1-2 minutes, then back down the same way.

Hey, this week, for the first time, I did an "acceleration" walk that I read about in the blog for Walk! Magazine (which is great by the way!) It was neat. Basically, you start out at an easy pace for the first mile, then each additional mile you increase your pace, till you're going all out. I definitely will add this workout to my training on a regular basis.

 

[wdw4us]

life does get in the way at times and so does the heat. I got home exhausted from work. Napped for about 25 min went grocery shopping and came back to 20 min on the ellip and 25 min on the treadmill - a/c blowing in my back --it's so darn hot right now.

Felt better because at least I did SOMETHING. I read on MSNBC.com that most people fail because they feel that if they don't do a "complete" workout then why bother but that 20 min is better than nothing and my 20 min turned into 45.

A lot better than nothing.

denise

 

[Hockeychic]

Stacey thanks for the info. I have never put a incline on the TM when I did my regular walks but it makes sense.

Denise: congrats on getting your workout in.

I got 4K done last night outside it was really hot!!!!!

Kim

 

[padisneyfan]

Denise--- Good for you doing 45 minutes that is more than a little workout.

Kim--- Way to go on the 4K in the heat. I live on top of a hill so I always have to do a hill to get home. I have different routes when I walk outside some more hilly than others it depends on which route I use if I am taking the gradual incline back to my house or just go up the steep hill at the end.

bekkiz--- I have your concerns also about training in the winter. This year when I started training for my half marathon in Jan it was still mild weather, but then Feb and March were terrible with snow and really cold weather. I ended up doing my 14 mile walk on the TM. If it hadn't been for the good book I was reading I would have gone insane. I hope that I don't have to do my 16, 18 and 20 mile walks on the TM and that the weather cooperates and I can do those walks on the rail trail.

Dave and bekkiz--- Thanks for the AB tips. I usually get my AB workout at the end of my pump classes or take the AB class. I like the tightening of the AB idea as you could do that anywhere.

I on the other hand did nothing. I went to the dentist, took the dog to the vet, got dressed to go to the gym and sat down to rest for a few minutes. Took a 20 minute nap and didn't go to the gym. There was still plenty of time to go, but decided I was just to dang tired. Several years ago I would have felt more guilty about that, but I work out alot so missing a day because I'm lazy won't hurt me.

I'm at work so need to get busy.

Nancy

 

[windwalker]

Good morning walkers.

I had a kitten try to stoaway in my gym bag this morning. That throw everything off and I ended up forgeting my watch and my iPod. It was strange walking without music and not knowing my time when I was done. It was a pleasent 4 miles anyway.

When I finished walking I did my stretching in the hot tub, then took a dip in the cold pool. I usually do the pool first. My legs feel wonderful after this. I'm going to have to add it to my routine.

http://www.totalfitnessconnection.com/facilitiesTour.htm

Here are some pics of the health club I use.

Have an awesome day guys.

Dave

 

[windwalker]

Good morning walkers.

Tomorrow is a 5K race so today was just 2 miles easy on the treadmill, to stay loose.

Tomorrow's race is important to me because I want redemption from last year. The race is a run race, although I walk it. I had a dead last finish last year, cop car on my butt the whole way. This year I'm having Erica waiting at the finish, with the camera, to get a picture of me NOT IN LAST PLACE. I'm stronger and faster than last year. I can do this.

Have an awesome day everyone.

Dave

 

[Hockeychic]

Good Luck tomorrow Dave!!!!! post pictures please!!!!

You are definatley stronger, physically and mentally.....those runners better watch out!!!!!!

Question for my walking buddies. I have a 10K on Sunday, and today calls for a rest day and tomorrow I think it was 5K but this is a training plan based on my 1/2 at the end of Sept. Should I walk today and rest tomorrow, rest today walk tomorrow......yikess.......I don't know what I should be doing????

I didn't get my walk in so to speak yesterday but we went to a football game....yup....CFL is played this time of year. So lots of walking and stairs so although not a fast pace still lots of walking...

what do you suggest???

Kim

 

[windwalker]

Good Luck tomorrow Dave!!!!! post pictures please!!!!

You are definatley stronger, physically and mentally.....those runners better watch out!!!!!!

Question for my walking buddies. I have a 10K on Sunday, and today calls for a rest day and tomorrow I think it was 5K but this is a training plan based on my 1/2 at the end of Sept. Should I walk today and rest tomorrow, rest today walk tomorrow......yikess.......I don't know what I should be doing????

what do you suggest???

Kim

Kim thanks for the compliment. I hope I can live up to it.

To answer your question, I always do an easy walk the day before a race, If I take the whole day off I'm stiff the next day. With me a rest day is followed by an easy day also to loosen back up then a harder day after that.

Good luck in your race. I know you will do super.

Dave

 

[Hockeychic]

Thanks Dave

I can't wait. My first 10K I was sick as a dog, weather was horrible, cold and rain and I had tremendous bad pain but I did get it finished, but really didn't enjoy it.

Next race was the Minnie and had a blast but I couldnt relax as I was so afraid of getting swept, I finished in 2:07:20 so well ahead of the sweepers.

SO barring any unforseen problems I am really going to enjoy this one, it is along the beaches in Toronto and it is during the Jazz Festival. I am not too familiar with Jazz music but sounds like it will be alot of fun. Weather is suppose to be really hot and we don't go off till 9:30 but since it is along the water I am hoping for a breeze.

Kim

 

[padisneyfan]

Good luck Kim and Dave on your races this weekend.

Yesterday, did 2 miles on the elipical and 60 minute pump class. I haven't done any walking since my 4 miler on Monday everything else has been on the elipical. My body just feels tired and just felt I needed to do something else. Will get in LW this weekend. Next week I am going to get back into the swing of things. I have put on some extra weight since we got back from vacation in May and need to decrease my food intake and maybe increase my workout to try to burn off those extra calories. I have found losing weight harder with doing all this training. I am so hungry when I am finished and then I just eat everything I can get my hands on.

Nancy

 

[westcliffemom]

Hey Diane, I finally got by a Hallmark store & found the WISH thingy! It's cute!

 

[windwalker]

Hey Diane, I finally got by a Hallmark store & found the WISH thingy! It's cute!

Stacey, I'm still trying to find that darn Croc phone holder in WISH lime green. I could put my razor with the bright red Mickey Mouse case in nit.

Nancy and Kim, have awesome races and workouts this weekend.

Maggie and Diane, walk with Joy in your heart and a smile today.

Wendy what are you up to this weekend?

Bekkiz and Denise have great walks today.

Bill, there is more to you than you realize. I have met some of my very best friends on these health boards. You get to met the best part of a person on the forums, their minds and hearts. That's way more beautiful than their looks.

Walk strong y'all.

Dave

 

[wdw4us]

Keeping my fingers crossed for Kim and Dave today!!!

I will work out tonight or on the tm as it's really hot here in NH and we're just not used to it.

Most of the day will be spent moving my sewing room from the cellar to the main floor. Up and down the stairs so it will be somewhat of a workout with a lot of joy in the end attached to it. My own race is to get the darn thing done today. If you knew how much fabric I have and sewing supplies you'd understand what a lofty goal that is.

Take care everyone, enjoy the process the end will be sweet!

denise

 

[windwalker]

Well I survived the 5K. It was a tough one though. It had rained last night so it was really muggy, even though the temp was only about 75 it felt much hotter. My glasses stayed fogged the whole race. It was a rolling course so it seemed like I was always going up a hill.

My mile split was 11:20 and total time was right at 36 min. I was not last. This wasn't a 5K PR but it was a PR for this course. Did I mention I wasn't last.

This was a run race so since I was walking my goal was not to be last so I accomplished my goal. There was also a 2 mile walk race but it was unjudged and even at the start there were several running. I felt for the racewalkers in that race who would be beaten out of their trophies because they were walking while others were running. I don't understand why people do this, yes they win but they won by running a walk race. If you fuss about it you sound like a sore loser. A walker has to seek their satisfaction from within sometimes.

There will be pics in a couple of days of me with people behhind me, I wasn't last, just in case you forgot. The last runner came in 4 and a half min behind me.

Thanks for reading.

Dave

 

[Hockeychic]

Dave WTG!!!!!!!!

It doesn't seem fair but you are a winner to us!!!!!

Can't wait to see pics.

Oh....hey I heard you weren't last

Kim

 

[nepatsfan73]

Great job Dave.

Kim -- how did you ever find out Dave wasn't last?

Hope all others participating today have/had rewarding events.

 

[ultramickeymouse]

Good job Dave At least you weren't last or were you??? I can't remember. Did you mention it?

I agree why would runners enter a walkers race? I guess winning is the most important thing to them. They should have a walkers category within that race

At least you weren't last and by 4+ minutes